6/6/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 4 reps at 70% of 1RM
      Set 2 - 4 reps at 75%
      Set 3 - 4 reps at 80%
      Set 4 - 4 reps at 85%
      Set 5 - 4 reps at 85%
      Set 6 - 4 reps at 85% or heavier

      Rest between sets.

#2  Do a set every minute, on the minute, for 16 total sets.

      For the first 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 10 reps

      For the last 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

      Before you start #2, do 3 reps of clean and split jerk with 55% and

      then 3 reps at 65% of your 1RM

#3  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 total reps.